Ya Gotta Eat!

Grass-Fed Beef and Pastured Pork

 

Boutwell Farms in Alabama is an excellent, local source for grass fed and pastured Antibiotic and Growth Hormone Free beef and pork.They're next Atlanta delivery date is March 19. Check it out!

As we go along we'll try to facilitate family or individual split buys of 1/4 and 1/2 animals for even better prices. For now ask around if you're interested.

Post Lockdown Survey

The Lockdown Post Survey is online and ready to rock. It only takes a few minutes so please go here and knock it out asap. This includes any outside friends or fellow crossfitters that took part. Thanks in advance. The Commissioners

The Lockdown's Over, Now What?

Good question, I'm glad you asked!

The reports are pouring in, all positive, about peoples experiences with the Basic Paleo eating plan during the Lockdown. There's a survey coming soon to help us quantify your results and thoughts. Until then please post whatever you like about your likes, dislikes, performance improvements, weight gains and losses, health improvement and body composition shifts here in the comments.

What next? Keep going!! You've grown a whole new set of skills and habits that have helped you change your life. This was your jump start. Now's the time to capitalize on your momentum and begin to really dial in your eating. We'll start discussing Zone proportions and meal timing to help improve performance and overall health. When I can figure it out I'll add a Survey Topic poll to the sidebar to gauge what you want to know more about. Everything is fair game so ask away. I don't even pretend to know it all but I know how to find out and who to ask. We'll also be making updates to the Virtual Cookbook to allow you to add your favorite recipes. We have some exciting training and their corollary diet programs in the works so stay tuned for those.

Again, if you like what you've accomplished (and a lot of you should be damn happy) keep after it! The sky's the limit. These are exciting times. And again please post your stories to the comments, let people know what you've done and learned. We have a lot of readers inside and outside our community who follow what happens here, so let 'em know!

LOCKDOWN WRAP-UP

Almost home folks... it's been a great run but now it's time to finish strong. Eveyone's hard work has really given this thing a life of its own. You ROCK.

We'll get into all that good wrap up dialog soon enough. In the mean time keep your eyes on the prize... and your beers on ice! 

Here is how this is going to play out:

After completing WOD (Barbara) the Nutrition & WOD pieces are officially OVER!! But before you go nuts on a bread & beer bender take a look at the final Lockdown requirements. 

1) Post Body Metrics: (2 total points)

BodyFat Retest  or Final Weigh-In
      Simple "After" Photo

We suggest knocking these out at the same time... and BEFORE face planting on the pizza buffet. Don't blow some good results data. We'd love ya to not totally blow it out before the benchmarks but that's ultimately up to you. 

2) Final WOD Make-Up (1+ possible points) 

Wednesday only You can make up any WOD, not just this cycle. 

Sure we'll all be pretty banged up from the bout with Babs... but this is a great opportunity to get some points.

3) Benchmarks (3 total points) 

Helen, Grace & Christine

Most everyone should have hit Helen on Sun or Monday. You have until Sat to knock the other two out. 

4) Get our points! You earned em

Make sure we have all of your Nutrition & WOD points. 

Bring in your Journals and show to Captains Travis or Tony

Leader Board in the Gym is the FINAL WORD

The online boards should be accurate (Red Team. Black Team)

5) POST LOCKDOWN SURVEY!!! (all your points:) 

Will be emailed  or available online Wednesday.

This all we'll really ask of you and is your chance to shine & show that CFNA love... and well  ALL points hinge on completing it. Seriously, it is that important. Thanks in advance. More info to come

 RECAP BY DAY                                                             

Tues   3/3	Final WOD (Barbara)   31 Days of Nutrition & WOD closed Hydrostatic Body Fat Re-test Opt 1
Wed  3/4	REST DAY WOD Make-UP (one day only)
Thurs  3/5	Hydrostatic Body Fat Re-test Opt 2  Benchmarks and/or normal WOD
Fri  3/6	Benchmarks and/or normal WOD Continue Post Body Metrics and Journal Review for points
Sat 3/7	Benchmarks and/or normal WOD FINAL DEADLINE 1:00 PM.  LOCKDOWN OVER!
Sun 3/8	REST DAY. GYM CLOSED.

More Paleo FAQ's

Here are a few recurring questions as folks have progressed along the Paleo path:

Q: I'm concerned about all the nuts I'm eating. Isn't that too much fat?

A: Probably not. Fat is calories that you're using to perform. Provided that Sure it's Paleo, just don't eat the bun.    you're getting a balanced amount of     

protein and carbs the fat is going to fuel the fire. The body is an amazing mechanism and will find other things to do with any extra fat calories you consume.

Q:  I'm hungry! What the $^%& ?!?

A:  Eat more. It's that simple. You're an athlete in training, you've got to

Lockdown Body Fat Re-Test

The lockdown is offcially over after completing the WOD on Tuesday 3/3. Throughout the end of that week we'll be doing make-ups and benchmark workouts. The Hydrostatic Body Fat Test will return next week for all those interested in a re-test.

TESTING DATES:

• Tuesday 3/3/09 4:30-7:30
  
• Thursday 3/5/09 4:30-7:30.
  
• We have also arranged a special CFNA re-testing price of $25*

Special rate needs to go through us. DO NOT PAY ON THIER SITE. $25 option will not be available. Here's how to go ahead and reserve your spot:

1) Go to CFNA Online Store and pay using your account.

2) Check out the available slots in the post continuation and then email Allison which one you want. First come first serve. You know the drill.

You can also pay Allison with cash or check at the Gym - just let her know that's what you want to do in your email. Call with any questions: (404) 355-4500

Remember:

Body Fat test is NOT required for the Lockdown. However we are VERY interested in the results and hope everyone considers making the effort.

You Are Beautiful

Here's an excellent essay by Jon Gilson of Again Faster. Just in case you thought I was the only one who thinks skinny women look sickly and Athlete Grrls are The Bomb.

Artificial Sweetners - Not So Sweet

 

Here's a little more about Splenda, the great diet enhancing savior sweetener. Courtesy of  Dr D.

Sometimes Progress Isn't Linear

I've heard rumbling. Ominous rumbling. Angry, ominous rumbling... Alright, enough with the rumbling, already...

The rumbling isn't necessarily a bad thing. It's shows you're engaged. But it is counterproductive and yet equally easy to satisfy. It sounds like this - "I hate you men (sometimes just "you") because you lose weight so easily and I've put on 3 pounds on this stupid diet thingy. Bastard(s)."

I understand totally. There are several things at work here.

Some Paleo Resources

The reports coming in from everybody have been sounding really good! Times and weights on the WOD'S are improving, folks say they're feeling as good or better than ever, a few carb withdrawl complaints but those are tapering off as bodies adjust. And best of all I hear a lot of..."and I'm not hungry"!! You guys rock! Keep up the good work!

Here are a list of Paleo resources to help you along and give some ideas about recipes and meal prep. Keep an eye on the Virtual Cookbook, too!

www.thepaleodiet.com    Dr. Loren Cordain's Paleo Home. A vast source for science, recipes and testimonials.

www.robbwolf.com My guru and hero. Robb and Nicki are fantastic people and make complicated stuff easy to understand.

Naomi's Paleo Kitchen  Good eats!

Paleo Kits You don't have to buy them from here, but you might think about making some of your own!

Nikki Young's Paleo Cookbook The pic above is from here. Excellent! 29 recipes, all free.

If you find others post them here for everybody! This is a team thing, ya know.

Lockdown Friday Update

We are almost here folks. Today is the official last HQ WOD before we batten down the hatches. There are a few "heads ups" and "get em dones" that we need to cover.

Lockdown Participants

Here is the working list of everyone that has signed up. If you've signed up and you name is not on the list add a comment or send us an email. 

It is NOT too late to participate... sign up here.

 

Cool your jets, bucko, it'll be ok...

 

"[The Hitch Hiker's Guide to the Galaxy] looked insanely complicated, and this was one of the reasons why the snug plastic cover it fitted into had the words DON'T PANIC printed on it in large friendly letters."

Douglas Adams, Hitchhiker's Guide to the Galaxy

Now, before anybody freaks out about the nutrition portion of the Lockdown, just relax, take a deep breath and settle yourself. It'll be OK. You get to eat. In fact, possibly more than you want to (which to me sounds like a great idea). You'll get a packet of info to go thru and there'll be an in-briefing before we start that will explain everything. Here are the basics:

2009 CFNA "TOTAL LOCKDOWN"

"Total Lockdown" is a 30 day, two part member challenge focusing on Nutrition and Fitness.

You'll get a packet of info to go thru and there'll be an in-briefing before we start that will explain everything. Here are the basics: